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Training Log Archive: michalmy

In the 7 days ending Dec 5, 2021:

activity # timemileskm+m
  MTBO2 2:34:57 12.42(12:29) 19.98(7:45) 40750 /54c92%
  Bike3 2:19:58 34.02(14.6/h) 54.75(23.5/h) 824
  MTB2 1:50:58 17.8(9.6/h) 28.65(15.5/h) 504
  Physical work1 1:03:39 1.06(1:00:07) 1.7(37:21) 19
  Total8 7:49:32 65.29(7:11) 105.08(4:28) 175550 /54c92%
averages - sleep:7.3 rhr:81 weight:65.6kg

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MoTuWeThFrSaSu

Sunday Dec 5, 2021 #

11 AM

MTBO (MapRun Score) 1:33:26 intensity: (11:57 @1) + (41:47 @2) + (33:29 @3) + (6:13 @4) **** 11.81 km (7:55 / km) +268m 7:06 / km
ahr:127 max:152 spiked:28/30c rhr:82 slept:8.5 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

"Jesmond Park". 29/29c. 23°C. TE 2.6.
Practice ride ahead of the late start to the BOSS. Targeted all the controls in an efficient manner - wasn't interested in the 75-min target time. Most controls were marked with a blue spot on a tree but a few weren't. There was often a delay of a couple of seconds even when I was right next to the blue spot. I had my phone in my back pocket so I didn't know for certain that the control had registered until I stopped to check.
Sequence: #1-197, #2-300, #3-217, #4-191, #5-198, #6-192, #7-207, #8-195, #9-201, #10-202, #11-206, #12-302, #13-303, #14-190, #15-205, #16-304, #17-211, #18-196, #19-216, #20-204, #21-199, #22-213, #23-203, #24-212, #25-214, #26-301, #27-193, #28-194, #29-215, #30-F.
Time losses: 195 - couldn't find track from clearing (2'); 201 - missed track junction (7'). Total est time losses: 9:00.
Relive: https://www.relive.cc/view/v26MxwpJoEO

1 PM

MTBO (MapRun Score) 1:01:31 intensity: (5:09 @1) + (17:55 @2) + (28:07 @3) + (10:20 @4) *** 8.17 km (7:32 / km) +139m 6:56 / km
ahr:133 max:156 spiked:22/24c rhr:60 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

"Myall Road", Garden Suburb. 23/24c. 23°C. TE 3.1
Second practice MTBO for the day in Newcastle before heading home.
Sequence: #1-190, #2-201, #3-301, #4-192, [#5], #6-193, #7-206, #8-194, #9-303, #10-215, #11-207, #12-208, #13-304, #14-205, #15-302, #16-212, #17-204, #18-202, #19-191, #20-195, #21-300, #22-211, #23-203, #24-213, #25-F. Planned to do 214 between 301 & 192 but forgot.
Time losses: 190 - wrong track (1'); 201 - wrong track (3:10). Total est time losses: 4:10.
Relive: https://www.relive.cc/view/v8qVpXjD23O
Headlines: Free TAFE and extra uni places under ALP (election promises) / Stoking fear - Two years after Headingley, Stokes still haunts Langer (Ashes, cricket)

Saturday Dec 4, 2021 #

11 AM

Physical work (lawnmowing) 1:03:39 intensity: (1:03:15 @1) + (23 @2) + (1 @3) 1.7 km (37:21 / km) +19m 35:20 / km
ahr:98 max:117 rhr:72 slept:6.75 weight:66kg shoes: Nike Air Pegasus 30 (blue)

Back and front yards. 18°C. TE 1.1.
Headlines: Labor vows lower bills in climate showdown. (policy launch) / Jimmy brings - The making of Grumpy Uncle Jimmy (James Anderson, Ashes, cricket)

Friday Dec 3, 2021 #

Event: Bennelong Northside 50 Years Celebration
 
1 PM

Bike (road) 46:03 intensity: (30 @1) + (5:09 @2) + (29:48 @3) + (10:36 @4) 19.04 km (24.8 kph) +249m
ahr:138 max:152 rhr:90 slept:6.95 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Motivated to get out and back quickly before a 2pm Teams meeting. A few Strava PBs on the way back. 27°C. TE 3.1.
Relive: https://www.relive.cc/view/veqzB82N97q (pic - Pacific Highway after Cowan)
Headlines: Coalition rocked by scandals, deadlock - PM orders new abuse inquiry as key bills stall, Hunt quits / Lyon an endangered species if he doesn't lift his game: Warne (Ashes, cricket)

Thursday Dec 2, 2021 #

2 PM

MTB hills (long trails) 1:03:22 intensity: (5:19 @1) + (28:26 @2) + (28:11 @3) + (1:26 @4) 15.24 km (14.4 kph) +262m
ahr:128 max:147 rhr:84 slept:7.6 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan > Cliffview-Lonsdale-Woodcourt-Turner > Turner tracks > Ridgeway. Legs felt good on the climbs today. Not as much pain in my R ankle. Still not keen to run on it though. 28°C. TE 2.4.
Relive: https://www.relive.cc/view/vQvydELYPKq (pic - goanna climbing a tree)
Headlines: Household savings to fix budget: Treasurer ($400b boost) / Richardson rises from the ashes for another shot at the big time (cricket)

Wednesday Dec 1, 2021 #

1 PM

Bike long (road) 1:00:24 intensity: (1:21 @1) + (6:52 @2) + (40:03 @3) + (12:08 @4) 24.02 km (23.9 kph) +304m
ahr:138 max:152 rhr:88 slept:5.95 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Berowra-Hornsby Industrial loop (ACW). Didn't use the outgoing tailwind; headwind on the way back. 27°C. TE 2.9.
Relive: https://www.relive.cc/view/vMv8ywrVeNO (pic - fishing boat on Asquith golf course)
Headlines: One out of three staff sexually harassed (Federal Parliament) / Root cause - Captaincy clash with bat, ball and mind will lift Ashes rivalry (cricket)

Tuesday Nov 30, 2021 #

1 PM

MTB hills (trail) 47:36 intensity: (2:32 @1) + (9:41 @2) + (29:04 @3) + (6:19 @4) 13.41 km (16.9 kph) +242m
ahr:134 max:149 rhr:83 slept:8.85 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

Ti-Tree trail. Thought that just my usual entry/exit via the Joalah trail was closed for a trail upgrade so I planned to do a big loop from south to north. But the Berkeley trail was also closed about 900m from the Joalah junction for trail works. They're widening the path to 4m for better fire truck access. Had to turn around and go back the same way. 22°C. TE 3.0.
Relive: https://www.relive.cc/view/vXOd5MX4D46 (pic - trail works)
Headlines: Omicron shuts gates on border reopening (international delay) / Cheesed off - Storm brewing for Brandon Smith after star signs 2023 Roosters deal (league)

Monday Nov 29, 2021 #

2 PM

Bike hills (road) 33:31 intensity: (53 @1) + (3:43 @2) + (12:28 @3) + (16:27 @4) 11.68 km (20.9 kph) +271m
ahr:140 max:154 rhr:86 slept:6.45 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. Cautious on the way down with some water over the road. Felt fresh on the way up. Short ride because I'm catching up with Jeff after work. 22°C. TE 3.1.
Relive: https://www.relive.cc/view/vE6JpRpYAgv (pic - the ferry leaving)
Headlines: NSW set to revive hotel quarantine / 'I'm the emperor': Kambosos in New York boilover (boxing)

BWF east side - down & back - Splits

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